AN ARRAY OF RECIPES AND TIPS

"IN THE STYLE OF" GRAHAM

3.09.2013

EGG AND AVOCADO TOAST- CLEAN EATING

This is so simple, it is almost ridiculous to post as a recipe but it is so good and healthy I can't resist.

For years, eggs and avocados have often been criticized for high cholesterol (eggs) and high fat (avocado); however, they are two foods that have amazing health benefits and should be incorporated in your diet.EGGS
Eggs contain a variety of substances that
promote good health. Choline, a nutrient that is critical to brain
function, is one example. Eggs are one of the richest food sources of
choline. Eggs are also being studied because they contain lutein and zeaxanthin,
antioxidants that may keep eyes healthy and ward off the leading cause of
blindness, macular degeneration.

The Journal of Nutrition
suggests that we look at the egg as a whole package: Eggs are inexpensive,
contain the highest-quality protein on the planet and are loaded with small
amounts of vital nutrients, including: folate, riboflavin, selenium, B12, and
choline. At 75 calories apiece, eggs are also a nutrient-dense food that makes a
smart and low-calorie contribution to any menu. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)

Make sure that you always eat pastured organic eggs. Organic eggs are higher in vital nutrients when compared to non-organic eggs. Non-organic eggs are produced from chickens that are exposed to inhumane conditions, therefore pumped full of antibiotics.AVOCADOS
Avocados are rich in monounsaturated fat, the heart-healthy kind. Yet scientists
are now more interested in the active compounds in avocados that might help
prevent cancer. One study found that those compounds can inhibit the
growth of prostate cancer cells in the laboratory. While conducting the study,
these researchers found avocados are loaded with a variety of antioxidants,
including familiar disease-fighting compounds such as lutein, beta-carotene, and
vitamin E.

Another benefit is that avocados help the body absorb
phytochemicals from other foods. Researchers from Ohio State University reported that pairing avocados with salsa or salad allows for better absorption
of antioxidants in those foods. The lycopene in tomatoes or the beta-carotene in
carrots may be better absorbed if there's a slice or two of avocado in the bowl.
Scientists suspect that the fat content of avocados helps the body absorb these
antioxidants. (Callahan "5 Foods That Should Have a Place in Your Diet" www.cnn.com/health)

Heat a small nonstick skillet over medium heat. Add a little oil to pan. Add the beaten egg; season with salt and pepper and scramble. I like to scramble my eggs with a rubber spatula. I pull the edge of the egg towards the middle of the pan
(from all sides of the pan) and let the runny uncooked egg roll into the area you
just pulled egg away from. Continue to cook the egg by repeating the process of
pulling the egg to the center of pan until done.

In a small bowl, mash the avocado with a fork and season with salt and pepper (add a little Tabasco if you like heat) and spread on toast. Top with the scrambled egg.

You can also freeze avocado. I smash it up in a bowl, add a tbsp. of lemon or lime, mix, put in a freezer bag, smash the bag flat and freeze. Then when you want some avocado, just break off however much you need.

Its actually a myth that the avocado seed keeps it fresh (I used to do that too but the barefoot Contessa herself debunked that - only area seed touches stays green!). You just have to keep as much oxygen around it as possible. Usually will really only last another day!

If you cook them in a non-nonstick pan of any kind, put in just enough natural butter to coat the bottom (and maybe a little bit up the rim/corner with picking it up and 'rolling' it). Then when you pour in your beaten egg & water mixture, pour it in the middle of the butter in only one spot right in the middle of the pan---don't pour it all around. Then let it sit for about 30 seconds, then start to scramble them. I know it's an ol' wives tale and it doesn't completely eliminate it all, but it really really does help!

I "poach" my eggs by putting them into a small cup/mug, with a splash of water and a pinch of salt. I cover it with plastic wrap and microwave it for 1 1/2 min (30 sec intervals)When it's done I drop some butter on top (I LOVE me some butter)and a dash pepper and smash it up in the cup. I eat it straight up this way, but it could be done like this for this recipe.

You should not cook anything in the microwave - why eat healthy stuff if you are going to ruin it by microwaving it. I have one and the only reason I do is my 80 year old sister uses it to warm up her coffee when she visits. I have it only for her for that purpose and the rest of the time it is used as a bread box for fresh baked bead. I bought the smallest one I could find - I never use it for anything else

Sounds Great, Maybe a piece of Canadian Bacon on a buttered English Muffin with the egg and avacado on top.

Or a twist on Eggs Benedict, Poached egg, english muffin, Canadian Bacon and sliced warm Avocado with a Hollindiase sauce drizzeled on top, maybe a little smoked gouda or smoked swiss to top it off. YUM!

I make this exact recipe for breakfast nearly every day. I do "butter" the toast with a little coconut oil and sometimes top the whole thing off with some fresno chili sauce. Here is the recipe for the delicious chili sauce. http://www.bonappetit.com/recipe/fresno-chile-hot-sauce

I've made this several times topping with a fried egg seasoned with chilies, green onion, a bit of sea salt and cracked pepper. So quick and easy, tasty and a great way to incorporate avocado into my diet.